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Sharp Health News

What is the best way to wake yourself up in the morning?

Jan. 30, 2017

What is the best way to wake yourself up in the morning?

You are late again because you couldn't get out of bed. For those of us who aren't morning people, waking up can be one of the most difficult parts of the day.

Dr. Victoria Sharma, medical director of the Sharp Grossmont Hospital Sleep Disorders Center, shares these 5 tips to help make getting out of bed easier.

  1. Establish a sleep routine.
    The best way to wake up is to establish a sleep routine. Try to go to bed at roughly the same time each night and wake up at the same time, even on the weekends. Your body naturally wants to follow a consistent schedule. A routine will help you fall asleep better at night and wake up more easily each morning.

  2. Don't keep hitting the snooze button.
    Hitting your alarm's snooze button doesn't give you more of the restful REM sleep. If you hit your snooze button, try hitting it once at the most. If you continue to hit the snooze button for an hour, you aren't getting quality sleep and you are wasting time. You may as well set your alarm later so you get an hour of uninterrupted sleep.

  3. Move the alarm clock.
    The toughest part of the morning is simply getting out of bed. Put your alarm clock at the other end of your bedroom so that you're forced to get up to turn it off. This is also helpful if you have trouble with turning off your alarm and going back to sleep.

  4. Let in some light.
    It is very helpful to try and get 20 to 30 minutes of sunlight first thing after waking up. This tells your body that it is the start of the day and can be helpful for people who have a preference for going to sleep late and getting up late (night owls). If it's cold, dark and rainy outside, artificial bright light can help wake you up too.

  5. Try to get quality sleep.
    Having good quality sleep will help you feel refreshed, re-energized and more ready to get up. To get quality sleep, you should:
    • Avoid caffeine for 6 hours prior to bedtime
    • Avoid exercise for 3 hours prior to bedtime
    • Avoid bright screens, such as computer, tablet or phone, close to bedtime
"Getting good quality sleep can greatly improve the way you feel during the day," says Dr. Sharma. "Making sleep a priority and maintaining good sleep habits is vital to achieving that goal."

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